A. Five rounds for time of:
400 meter run
25 sit-ups
10 supine ring rows
B. Barbecue at the gym THIS Friday night. Be there!!
C. Barbell club with Chris meets at regular times during all 4 evening WODs
A. Five rounds for time of:
400 meter run
25 sit-ups
10 supine ring rows
B. Barbecue at the gym THIS Friday night. Be there!!
C. Barbell club with Chris meets at regular times during all 4 evening WODs
A. Back Squat w/ chains 3-3-3. Increase weight after each set
B. Complete as many rounds as possible in fifteen minutes of:
20 Double Unders
12 Single-arm Kettlebell overhead lunges (44/26)
6 Thrusters (115/75)
C. Don’t forget to order your tshirt!!
A. Full Snatch 3-3-3. Go as heavy as your form will allow. Increase weight after each set if you can. Full means squat!!
B. 21-15-9 reps of:
Burpee Pull-ups
Shoulder to overhead (135/95)
C. Make plans to attend our Friday Night Lights finale THIS Friday as we close out the CrossFit Open with a cookout at the gym. Check your email this week for more details!
A. Complete as many rounds as possible in fifteen minutes of:
8 Hang Power Cleans (135/95)
8 Kettlebell Swings (70/53)
8 Box Jump overs (24/20)
* 800 meter run buy-in
B. Barbell Club with Will is at 10am and 11am.
A. Deadlift 3 x 5. Aim for 65% of your 1 rep max. Same weight for all 3 sets. Touch and go at the bottom.
B. CrossFit Games Open 13.4
As far up the ladder as you can in 7 minutes of:
3 Clean and Jerks
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
and so on….
C. 7:30pm class is CANCELLED. See you at Friday Night Lights!
A. Power Clean & Jerk 3 x 3 reps. 65% of your 1 rep max. Same weight for all 3 sets.
B. Max calories on rower or airdyne. 3 rounds of 5 minutes. 2 minute rest in between sets. Your score is total calories achieved.
C. Friday Night Lights continues this Friday at 7:30pm! See you there!
A. 3 sets of 20 GHD sit-ups. Scale the range of motion as necessary
B. “Helen”
Three rounds for time of:
400 meter run
21 kettlebell swings (53/35)
12 pull-ups
C. Barbell club with Chris meets during all 4 evening class times!
A. Shoulder Press 3-3-3. Increase weight after each set
B. Complete as many rounds as possible in ten minutes of:
5 Front Squats (135/95)
7 Burpees
9 Push-ups (Games style)
A. Overhead Squat 3-3-3. Increase weight after each set. Go as heavy as form will allow.
B. “Isabel”
30 Snatches for time. Men use 135lbs, ladies 95lbs.
A. Complete as many rounds as possible in 7 minutes of:
5 Deadlifts (185/135)
Shuttle sprint 40 meters
Rest 2 minutes
B. Complete as many rounds as possible in 7 minutes of:
7 Kettlebell Swings (70/53)
7 Ring Push-ups
C. NO Saturday barbell club today! Will is out of town.